Monday 3.10

Name game: What’s the hardest time you’ve ever had adjusting to a time change?

Warm up: 6 minute EMOM
Odds: row (slow, medium, fast)
Evens: AMRAP 6 band pull-aparts, 6 cat-cows, 6 scap push-ups

Strength/WOD: Every 3:00 for 10 rounds
Odds: 500m row
Evens: 10 bench press
*Bench does not need to be unbroken; load is athlete’s choice

Accessory (optional): 3-5 sets of 8-10 horizontal or extremely challenging ring rows

Objective: We’re continuing the theme of mixing cardio in with our strength work, but we’re abandoning Zone 2 today for five harder efforts on the row alongside some higher volume bench press. The load is up to you, but it should be one that allows you to complete the 10 reps in no more than 3 sets each round. You should not need the full 3:00 to complete the bench, so be strategic about when you start your sets and how much rest you want before and after each row.

Score: fastest & slowest rows (record all 5 in SugarWOD) and bench load

Tuesday 3.11
Name game: If you had an Etsy store, what would you sell?

Warm up: for 4 minutes, rounds of 10 pass throughs with a lunge, 10 air squats, 10 banded strict press

WOD: 5 mini tabatas (6 rounds each, :20 work, :10 rest); rest 1 minute between movements
overhead squat 75/55
strict press 75/55
front squat 75/55
push press 75/55
back squat 75/55

How to scale: Reduce the load, bearing in mind that this workout has the potential to be a significant amount of volume. If OHS are not an option, sub overhead or front rack lunges.

Accessory (optional; do it anyway): run for 15 minutes at conversational pace (sub bike or row if it’s too dark out or in case of injury)

Objective: We’ll restart our heavy front squats next week; for today we’re going for lots of reps with a light barbell, alternating between squat and press variations. It may feel easy to start, but pacing yourself will be essential as the interference piles up. With longer days and warmer weather, the not-really-optional accessory work is a nice dose of Zone 2 — this time outside on a run. Grab a friend or two and get it done!

Score: total reps (5 separate numbers in SugarWOD)

Wednesday 3.12
Name game: Would you rather share a bed with a walrus or an eel?

Warm up: 6 minute EMOM
Odds: bike (slow, medium, fast)
Evens: AMRAP 5 rope knee raises, 5 rolling v-sits

WOD: For time with a partner *35 minute cap
80-60-40-20
Echo bike calories
16-12-8-4
rope climbs
*1 partner works at a time; switch as desired

How to scale: Reduce the bike calories to 60-45-30-15 if you and your partner cannot maintain a pace of 10 calories/minute. Do partial rope climbs or sub 5 hang knee raises per climb.

Objective: It’s the last of our Open season Wednesday partner WODs. Don’t be intimidated by the big calorie numbers on the bike: work with your partner to switch off at reasonable intervals before your legs or lungs start screaming. The same goes for the rope climbs: it’s a decent number of total reps, but take them one at a time and take advantage of the built-in rest provided each time your partner is working.

Score: time to complete or reps at cap (total 240)

Thursday 3.13
Name game: Which celebrity would you want to be adopted by?

Warm up: coach-led barbell

Strength: 16 minute EMOM
Rounds 1-8: 1 tall clean
Rounds 9-16: 1 muscle clean

WOD: 12 minute AMRAP
8 burpee box jumps 24/20
16 kettlebell swings 24/16

How to scale: Do straight-arm burpees, and use a lower box and/or a lighter kettlebell.

Objective: Our last few Olympic lifting days have been focused on cycling; today we’re going back to basic with two variations on the clean: one to help work on a strong pull and quick elbow turnover; the other to work on dropping quickly under the bar. Neither is going to permit super heavy loads; instead, focus on high quality movement. The workout is a quick, simple AMRAP. Like all of our pre-Open workouts, go as hard or as easy as you’d like.

Score: max cleans and rounds & reps

Friday 3.14
Name game: What’s your favorite type of savory pie?

Crossfit Open 25.3

Saturday 3.15
Crossfit Open 25.3

Sunday 3.16
Strength: Push Press 8×4, Sots Press 8×4